Wake Up Refreshed: How to Stay Cool and Sleep Better During Menopause

Wake Up Refreshed: How to Stay Cool and Sleep Better During Menopause

Are hot flashes and night sweats making it impossible for you to get a good night's sleep during menopause? You're not alone. Sleep disturbances are a common complaint among women going through this transitional phase. But the good news is, there are strategies you can implement to keep cool and improve your sleep quality.

In this article, we'll explore some effective tips to help you stay cool at night and wake up refreshed. From choosing the right bedding materials to creating a sleep-friendly environment, we've got you covered. We'll also discuss the importance of maintaining a regular sleep schedule and practicing relaxation techniques to promote better sleep.

Menopause shouldn't be synonymous with sleepless nights and fatigue. By making a few adjustments to your sleep routine and environment, you can regain control over your sleep and wake up feeling rejuvenated every morning. So, say goodbye to restless nights and hello to blissful sleep during menopause!

Stay tuned for our expert advice and practical tips to enhance your sleep quality and overall well-being during this transformative phase of life.

Understanding perimenopause, menopause and the impact this transition can have impact on sleep

Perimenopause is a time in a woman’s life cycle where her ovulation slows down and she transitions into menopause. Perimenopause is a natural and inevitable stage that women go through as they age. It marks the end of their reproductive years and is characterised by a decrease in hormone production, particularly oestrogen and progesterone. While perimenopause brings about various physical and emotional changes, one of the most common complaints is disrupted sleep. 

Menopause is the point in time when a woman has ceased bleeding for one year or more. 

During perimenopause and menopause, hormonal fluctuations can cause hot flashes and night sweats, leading to discomfort and sleep disturbances. These symptoms can be particularly troublesome at night, making it difficult to fall asleep or stay asleep. Additionally, hormonal imbalances can also contribute to mood swings, anxiety, and irritability, further impacting sleep quality.

But understanding the connection between peri/ menopause and sleep is the first step towards finding effective solutions. By addressing the underlying causes and implementing sleep-friendly strategies, you can minimise the impact of menopause on your sleep and overall well-being.


Common sleep issues during perimenopause and menopause

Menopause can bring about a range of sleep issues that can significantly disrupt your sleep patterns and leave you feeling exhausted. Some of the most common sleep problems experienced during menopause include:

  1. Hot Flashes and Night Sweats: Hot flashes are sudden feelings of heat that can cause sweating and a flushed face. These can occur during the day or at night, interrupting your sleep and leaving you drenched in sweat. Night sweats are similar, but they specifically refer to excessive sweating that occurs during sleep.
  2. Insomnia: Insomnia is characterised by difficulty falling asleep, staying asleep, or both. Menopause-related insomnia can be caused by hormonal imbalances, night sweats, anxiety, or other factors. Lack of sleep can lead to fatigue, mood swings, and difficulty concentrating during the day.
  3. Sleep Apnea: Sleep apnea is a sleep disorder characterised by pauses in breathing or shallow breaths during sleep. It can lead to loud snoring, gasping for air, and daytime sleepiness. The risk of sleep apnea increases during menopause, potentially due to weight gain and changes in hormone levels.
  4. Restless Legs Syndrome: Restless legs syndrome (RLS) causes an irresistible urge to move the legs, often accompanied by uncomfortable sensations. RLS can make it difficult to relax and fall asleep, leading to sleep deprivation and daytime discomfort.

These sleep issues can significantly impact your quality of life during menopause. However, with the right strategies and lifestyle adjustments, you can effectively manage these symptoms and improve your sleep.


Importance of temperature regulation for better sleep

Temperature regulation plays a crucial role in achieving quality sleep, especially during perimenopause and menopause. As your hormone levels fluctuate, your body's internal thermostat can become dysregulated, leading to hot flashes and night sweats. These sudden bursts of heat can make it challenging to fall asleep or stay asleep, leaving you feeling restless and fatigued.

Maintaining a cool and comfortable sleeping environment is essential for managing menopause-related sleep disturbances. Here are some tips to help you regulate your body temperature and promote better sleep:

  1. Keep Your Bedroom Cool: Set your thermostat to a cooler temperature, ideally between 15-19°C (60-67°F), to create a sleep-friendly environment. Use a fan or air conditioner to circulate cool air and create a soothing atmosphere.
  2. Use Cooling Pillows and a Cooling Mattress Protector: Cooling pillows and mattress Protectors can provide additional relief by absorbing excess heat and promoting airflow around your body. Look for memory foam options designed to dissipate or draw out heat. Phenxx’s Cooling Canvas range does exactly this, and is designed specifically for menopausal woman to stay cool all night long.
  3. Invest in Breathable Bedding: Choose bedding materials that promote airflow and wick away moisture. Opt for natural fabrics like cotton or linen, which are breathable and help regulate body temperature. Avoid synthetic materials that trap heat and moisture. Phenxx’s linen sheet sets are a perfect material for hot sleepers. They are the most sustainable and cooling natural fibres available, and are so luxurious and beautiful to sleep in.
  4. Consider Adjustable Bedding: Adjustable beds allow you to elevate your upper body or legs, providing better support and airflow. This can help alleviate hot flashes and reduce discomfort during sleep. If this is out of the budget, use our Cooling Pillows under your body as supports to elevate body parts as required.

By prioritising temperature regulation in your sleep environment, you can minimise the impact of hot flashes and night sweats, leading to more restful and uninterrupted sleep.


Creating a cool sleep environment

In addition to temperature regulation, creating a cool and relaxing sleep environment can go a long way in improving your sleep quality during perimenopause and menopause. Here are some tips to create an optimal sleep environment:

  1. Keep Your Bedroom Dark: Use blackout curtains or blinds to block out any external light sources that can disrupt your sleep. Invest in an eye mask if necessary.
  2. Minimise Noise: Keep your bedroom as quiet as possible to reduce disturbances during sleep. Use earplugs or a white noise machine to mask any unwanted sounds.
  3. Create a Relaxing Bedtime Routine: Establish a consistent bedtime routine that signals your body it's time to wind down. This can include activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.
  4. Limit Electronic Devices: Avoid using electronic devices like smartphones, tablets, or laptops before bed. The blue light emitted by these devices can interfere with your body's natural sleep-wake cycle, making it harder to fall asleep.

By following these tips, you can create a sleep sanctuary that promotes relaxation and sets the stage for a restful night's sleep.


Choosing the right bedding and sleepwear for menopause

Selecting the right bedding and sleepwear can make a significant difference in managing menopause-related sleep disturbances. Here are some considerations when choosing your sleep essentials:

  1. Bedding Materials: As mentioned earlier, opt for breathable and moisture-wicking fabrics. These materials help regulate body temperature and prevent overheating during sleep. Phenxx has developed a line of sustainable, hand-woven, pure linen fabrics that are highly breathable, luxurious and cooling. It provides the weight that promotes healthy deep sleep, without any heaviness, meaning it has been designed specifically for women who are hot in bed.
  2. Pillows: Choose pillows that provide adequate support and comfort for your neck and head. Look for pillows that are specifically designed for temperature regulation, and drawing heat out and away from the sleeper to ensure that your core temperature remains low overnight. It is critical that your Cooling Pillow continues to work all night long to remove heat from the body. Phenxx sells a range of pillows all designed for different sleepers to find their perfect match. If you aren’t sure which pillow will suit you, our adjustable pillow is completely self-forming, and you can add or subtract height to suit your requirements. The contour pillow is also highly malleable and suits an all-round sleeper.
  3. Sheets and Blankets: Lightweight and breathable sheets and blankets are ideal for menopause sleepers. Consider using layers so you can adjust your bedding as needed throughout the night.
  4. Sleepwear: Opt for loose-fitting and breathable sleepwear made from natural fabrics like cotton, silk or linen. Avoid synthetic materials that can trap heat and moisture, exacerbating hot flashes and night sweats. If you are interested in being the first to try Phenxx’s sleepwear range, get in touch!

Choosing the right bedding and sleepwear can help optimise your comfort and regulate your body temperature, reducing the frequency and intensity of menopause-related sleep disturbances.


Managing hot flashes and night sweats

Hot flashes and night sweats are often the most bothersome symptoms of menopause, particularly when it comes to sleep. While it may not be possible to completely eliminate these symptoms, there are several strategies you can employ to manage them effectively:

  1. Layer Your Bedding: Use layers of lightweight blankets and sheets that can be easily removed or added according to your body temperature. This allows you to adjust your bedding quickly during hot flashes or night sweats.
  2. Keep a Glass of Water Nearby: Staying hydrated can help regulate body temperature and reduce the intensity of hot flashes. Keep a glass of water within reach to sip on during the night.
  3. Use Cooling Pillows and Cooling Mattress Protectors: Cooling products such as cooling pillows, cooling mattress protectors and cooling pillow protectors, can provide instant relief during hot flashes. Keep these items on your bed at all times to regulate your body temperature and draw heat away from the body. 
  4. Practice Deep Breathing: Deep breathing exercises can help calm your body and mind during hot flashes or night sweats. Take slow, deep breaths in through your nose and out through your mouth, focusing on relaxation.

Managing hot flashes and night sweats requires experimentation to find what works best for you. Don't be afraid to try different strategies and combinations until you find the most effective ways to alleviate these symptoms.


Lifestyle changes to improve sleep during menopause

In addition to creating a sleep-friendly environment and managing specific symptoms, making certain lifestyle changes can significantly improve your sleep during menopause. Here are some recommendations:

  1. Establish a Regular Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock. Aim for at least 7-8 hours of sleep each night to ensure you're well-rested.
  2. Exercise Regularly: Engaging in regular physical activity can improve sleep quality and reduce menopause symptoms. Choose activities you enjoy, such as walking, swimming, or yoga, and aim for at least 30 minutes of exercise most days of the week. Many woman note that doing regular exercise during the menopausal transition is challenging as energy, stamina and drive seem to be lower. Finding an excercise regimen that suits your current energy flow is so vital to maintaining health, vitality and improving or maintaining good mood and mental health. Find a group or an activity that boosts you mentally as well as physically to maintain and seek out the activity. 
  3. Manage Stress: Stress can worsen menopause symptoms and disrupt sleep. Incorporate stress management techniques into your daily routine, such as meditation, deep breathing, or journaling. Many women find it useful to write out “Worry Lists” during the day - which is a list of all the things they are currently or could be worrying about. Once that is out of your head and out on paper, the worries can be dealt with or dissipated by the sheer act of writing them. Equally, a worst case scenario list, where you list the worst, worst, worst case scenario of things and try to play out all the worst things that could happen. Then ask yourself, how likely is it that this would happen? Even if it is very likely (which is almost never the case), the next step is to proactively create solutions for that worst outcome, and realise that it would be possible to overcome this worst case scenario and the worry can be released. Women often don’t realise that during the menopausal transition, that can in some cases last up to 10 years, the hormonal shifts and changes impact the mental health and processing significantly, causing more stress and anxiety. Challenging these thoughts, getting them out on paper where you can see them, challenge them and override them, means that you restore yourself into the power position of your life. These thoughts and worries can be released and stress managed, and eventually alchemised.
  4. Avoid Stimulants: Limit your consumption of caffeine, alcohol, and nicotine, blue screens and all other stimulants that can interfere with sleep quality. Try to avoid these substances altogether, especially close to bedtime. By replacing alcohol and coffee with water or high quality cold pressed juices, or adaptogen based drinks, stress can be reduced and your nervous system can come out of overdrive. Most perimenopasual women are actually chronically dehydrated and by intentionally increasing your water intake with high quality pure water, you will likely see a very simple shift in how you feel and manage your sleep.
  5. Maintain a Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid heavy meals close to bedtime, as they can cause discomfort and disrupt sleep. At this transition, many women start to notice that their body’s ability to digest certain foods changes. Having a consultation with a nutritionist, dietitian or naturopath may help you find the right kind of diet for you at this stage of your life. The addition of certain herbs or supplements that support your own internal functioning may benefit greatly.

By incorporating these lifestyle changes into your daily routine, you can improve your overall sleep quality and manage menopause symptoms more effectively.


Natural remedies for menopause-related sleep problems

If you prefer natural remedies over pharmaceutical options, there are several supplements and herbal remedies that may help alleviate menopause-related sleep problems. While it's important to consult with your healthcare provider before starting any new supplements, here are some commonly used natural remedies:

  1. Melatonin: Melatonin is a hormone that regulates sleep-wake cycles. Taking a melatonin supplement before bed may help improve sleep quality and reduce insomnia symptoms.
  2. Black Cohosh: Black cohosh is a plant extract that is commonly used to alleviate menopause symptoms, including hot flashes and night sweats. Some studies suggest that it may also improve sleep quality.
  3. Valerian Root: Valerian root is a herbal remedy that has been used for centuries to promote relaxation and sleep. It may help reduce insomnia symptoms and improve sleep quality.
  4. Soy Isoflavones: Soy isoflavones are plant compounds found in soybeans. Some research suggests that they may help alleviate hot flashes and improve sleep quality during menopause.

Remember, natural remedies may not work for everyone, and their effectiveness can vary from person to person. It's essential to discuss these options with your healthcare provider to ensure they are safe and suitable for you.


Seeking professional help for menopause sleep issues

If you've tried various strategies and natural remedies without success, it may be time to seek professional help for your menopause-related sleep issues. A healthcare provider experienced in menopause management can offer additional guidance and personalised treatment options. They may recommend:

  1. Hormone Replacement Therapy (HRT): HRT involves taking medications that replace or supplement the hormones your body is no longer producing. It can help alleviate menopause symptoms, including sleep disturbances.
  2. Prescription Sleep Medications: In some cases, your healthcare provider may prescribe sleep medications to help manage severe insomnia or sleep disturbances related to menopause. These medications should be used under close supervision and for short-term use only.
  3. Cognitive Behavioural Therapy for Insomnia (CBT-I): CBT-I is a type of therapy that focuses on changing behaviours and thoughts that contribute to insomnia. It can be an effective treatment option for menopause-related sleep problems.

Remember, it's essential to work closely with a healthcare provider to determine the best course of action for your specific needs and symptoms. They can help you navigate the available treatment options and monitor your progress.



Menopause is a transformative phase in a woman's life, but it doesn't have to be synonymous with sleepless nights and fatigue. By implementing the tips and strategies outlined in this article, you can minimise the impact of menopause on your sleep and wake up feeling refreshed and rejuvenated.

From creating a cool sleep environment and choosing the right bedding to managing hot flashes and practicing relaxation techniques, there are numerous ways to enhance your sleep quality during menopause. Additionally, making lifestyle changes, considering natural remedies, and seeking professional help when needed can further support your journey towards better sleep.

Remember, every woman's experience with menopause is unique, so it may take some trial and error to find what works best for you. Be patient, and don't hesitate to reach out to healthcare professionals for guidance and support along the way. Good sleep is within reach, and with the right strategies, you can wake up refreshed and ready to embrace each day with renewed energy and vitality.


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